Miso Broth with Salmon & Udon Noodles

Miso Broth with Salmon & Udon Noodles

A simple, exciting, fast and above all nutritious meal for busy families. It is both a recipe for a weeknight or a recipe to impress at a dinner party.

Salmon contains a high amount of omega-3 fatty acids. About half of this omega-3 fat is provided in the form of EPA (eicosapentaenoic acid) and a slightly lower amount is provided in the form of DHA (docosahexaenoic acid). In general, the benefits of omega-3 fatty acids involve improved control of the body’s inflammatory processes (cardiovascular health), improved mood and cognition and joint protection.

To limit sodium intake leave the broth in the bowl.

 

Serves 4

Method:

Preparation: 10 minutes
Cooking: 10 – 15 minutes

Place water and stock powder into a large pot over high heat and bring to the boil. Add miso paste and stir until the miso dissolves. Reduce the heat to a gentle simmer.

Add noddles and cook 1-2 minutes or until just soft. Add the spring onions and choy sum. Cook for 1 minute or until the choy sum is just wilted.

Meanwhile, heat a frying pan over medium-high heat. Spray with olive oil. Cook salmon for 2-3 minutes each side for medium or until the fish flakes easily when tested with a fork. Sprinkle with sesame seeds if desired.

Divide broth and noodles among serving bowls. Top with salmon (flake or leave whole). To serve: Drizzle with soy sauce, top with spring onions, add a slice of lemon on the side.

Nutrition Information (per serve)

Energy: 2176kJ
Carbohydrates: 41.4g
Protein: 37.7g
Fat: 23.7g
Fibre: 5.8g
Salt: 1979mg

Ingredients

  • 6 cups water
  • 1 tbsp salt-reduced chicken stock powder
  • 100g (1/3 cup) white miso paste
  • 2x200g pkt udon noodles
  • 3 spring onions, trimmed, cut into 4cm pieces
  • 1 bunch baby choy sum, trimmed, cut into 5cm pieces
  • 2 (about 210g each) salmon fillets (if flaking), or 4 smaller salmon fillets ( ~110g if served whole).
  • 1 tbsp sesame seeds (optional)
  • Soy sauce and thinly sliced spring onions to serve.

Notes:

Sourced: Adapted from: 20 Minute Favourites on Taste.com.au

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